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December 19, 2024

Easy Holiday Baking and Cooking Substitutes

Holiday meals are about bringing people together, but when some guests have food sensitivities or allergies, it can feel like a challenge to make ever

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Christmas, Food, Health
December 12, 2024

Doorstep Dining Done Right

‘Tis the season of parties, buffets, Christmas cookies and oodles of joyful gatherings that include delicious, even healthy, food. At the same time,

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Christmas, Food, Health
December 5, 2024

Post-Thanksgiving Mini Reset

Thanksgiving may have left you feeling a little too much like the stuffed turkey centerpiece. If you’re ready to shake off the sluggishness before m

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Christmas, Food, Fun, Health
November 28, 2024

Savor, Stroll, and Stay Thankful

Thanksgiving. A time to enjoy the company of loved ones, share stories, and of course, indulge in delicious food. Here’s a tip to help you savor

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Family, Food, Fun, Health
November 19, 2024

Gobble Up These Thanksgiving Preparation Tips

Thanksgiving is a time for gratitude, gathering, and indulging in an amazing feast. However, hosting can sometimes feel more like a marathon than a ce

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Food
November 14, 2024

Mediterranean Feel-Good Soups for Fall

As we transition from fall into the holidays, staying mindful of our health goals can help us enjoy the season without feeling run down or overwhelmed

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Food, Health
November 7, 2024

Healthy Eating FAQs and Answers

Before I get into this week’s topic, I must first retract a statement that I made last week about Mr. Non-Compliant. I stand corrected, as he did NO

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Food, Health
October 31, 2024

Mr. Non-Compliant’s Birthday Fest

This week Mr. Non-Compliant (aka my dear hubby) celebrated a birthday. He flaunted his morning non-compliance by leaving the EMPTY cinnamon roll box o

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Family, Food, Fun, Health
October 24, 2024

Not a Vegetable Fan? Read This

It’s not just kids that wrinkle their nose at a plate of green stuff. Lots of fully-grown adults feel the same—inclined to hide their Brussels spr

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Food, Health
October 17, 2024

How Safe is Your Cinnamon?

I’m a huge cinnamon fan. I shake it in my coffee, smoothies, muffins, stewed apples, and of course, pumpkin pie. Years ago I mixed it with a little

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Food, Health

Embrace the Splendor of Summer Solstice

June 20, 2024
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Fun, Hope, Personal Development

Happy Summer Solstice!

Today, June 20th at 3:50 pm CDT, we welcome the Summer Solstice. It is the official beginning of summer in the Northern Hemisphere, occurring when Earth arrives at the point in its orbit where the North Pole is at its maximum tilt toward the Sun, resulting in the day with the most daylight of the calendar year. 

Fun fact to impress your friends and family: It’s the earliest solstice since June 20, 1796, when George Washington was president and there were only 16 states in the Union.

The summer solstice celebrates the return of the light of the sun and that same light that shines within all of humanity. Traditionally, people also celebrated renewal, life, the potential for a good harvest, inner and outer abundance, and ascension.

Summer nights spark my memories of catching lightening bugs as a kid and putting then in a jar. I’d punch holes in the lid so they could breathe, and they’d twinkle in my room as I fell asleep.

I’m still fascinated by those little creatures, but now I leave them twinkling outside.

Here are some ways you could celebrate the beginning of summer:

  • Plant a small herb or flower garden
  • Go to the beach
  • Build a bonfire and make S’mores
  • Do yoga and include some sun salutations
  • Enjoy being outdoors and do nothing at all
  • Review and renew goals then set intentions to build upon
  • Begin something new
  • Reread a favorite book
  • Include a Salmon Dill Niçoise Salad in your special feast
  • Be happy and grateful
  • Hang out with your favorite people and enjoy much laughter

In many ways, June 20th can take on the feel of a New Year.

May you be abundantly blessed,
Health Coach Carol

 “It is the Summer Solstice. The earth rejoices in abundance and light, and so do we.”–Deborah Blake

Refreshing Drink Recipes to Beat the Heat

June 13, 2024
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Fun, Health

As the summer sun reaches its peak, staying hydrated is more important than ever. But who says hydration has to be boring?

Here are some simple recipes that are low in sugar and offer a nice change of pace from water.

Cucumber Mint Sparkler

A drink that’s as refreshing as a cool breeze on a hot day, this delightful beverage combines the crispness of cucumber with the invigorating flavor of mint and effervescence of sparkling water. It’s light, refreshing and perfect for sipping on a lazy afternoon or serving at your next summer gathering. 

Ingredients:

  • 1 cucumber, thinly sliced
  • Fresh mint leaves
  • Sparkling water
  • Ice cubes
  • Lime wedges (optional)

Instructions:

  1. Add cucumber slices and mint leaves to a pitcher.
  2. Fill the pitcher with sparkling water.
  3. Serve over ice cubes.
  4. Garnish with lime wedges if desired.

Watermelon Cooler

With the natural sweetness of watermelon, a hint of lime, and the freshness of mint, this drink perfectly captures the essence of summer in a glass.

Ingredients:

  • 2 cups watermelon chunks (seedless)
  • Juice of 1 lime
  • Fresh mint leaves
  • Cold water or sparkling water
  • Ice cubes

Instructions:

  1. Blend the watermelon chunks until smooth.
  2. Strain the watermelon juice to remove any pulp.
  3. Add lime juice and a few fresh mint leaves.
  4. Dilute with cold water or sparkling water to taste.
  5. Serve over ice cubes.

Berry Infused Water

Say goodbye to sugary drinks and hello to a healthier, tastier way to hydrate. This vibrant drink not only quenches your thirst but also provides a burst of antioxidants and vitamins from the berries.

Ingredients:

  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • Fresh basil or mint leaves
  • Cold water
  • Ice cubes

Instructions:

  1. Add mixed berries and fresh basil or mint leaves to a large jug.
  2. Fill the jug with cold water.
  3. Let it sit in the fridge for at least an hour to infuse.
  4. Serve over ice cubes.                   

Coconut Lime Refresher  

Take a “mini vacation” on a sweltering afternoon with this cool, tropical drink. It will quench your thirst, lift your spirits and replenish your electrolytes.

Ingredients:

  • 1 cup coconut water
  • Juice of 2 limes
  • Sparkling water
  • Fresh mint leaves
  • Ice cubes

Instructions:

  1. Mix coconut water and lime juice in a glass.
  2. Top with sparkling water.
  3. Add fresh mint leaves.
  4. Serve over ice cubes.

Cheers to a season of delicious sips and sunny days~

Much love,
Health Coach Carol

 “Rest is not idleness, and to lie sometimes on the grass under trees on a summer’s day, listening to the murmur of the water, or watching the clouds float across the sky, is by no means a waste of time.” — John Lubbock

Fun and Healthy Summer Snacks

June 6, 2024
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Food, Fun, Health

Summer is the perfect time to enjoy fresh, light, and delicious snacks that not only keep you cool but also pack a nutritional punch. Here are some fun and healthy summer snacks to enjoy under the sun:

  1. Watermelon Feta Skewers

Watermelon is a quintessential summer fruit and pairing it with feta creates a delightful contrast of sweet and savory. Simply cube watermelon and feta, then skewer them alternately. Add a sprinkle of fresh mint for an extra burst of flavor.

  1. Greek Yogurt Parfaits

Layer plain Greek yogurt with your favorite summer fruits like berries, peaches, and mangoes. Add a sprinkle of granola and a drizzle of honey for a satisfying crunch and touch of sweetness. Greek yogurt provides protein and probiotics, making it a healthy and refreshing treat. 

  1. Veggie Rolls

Use thinly sliced cucumber or zucchini as a wrap and fill with hummus, shredded carrots, bell peppers, and a slice of avocado. These veggie rolls are crunchy, hydrating, and full of vitamins and fiber.

  1. Frozen Grapes

A simple yet incredibly refreshing snack, frozen grapes are perfect for hot summer days. Wash and dry grapes, then spread them on a baking sheet and freeze until solid. They’re sweet, bite-sized, and fun to eat.

  1. Fruit and Nut Butter Boats

Slice a banana or an apple in half lengthwise, then spread with your favorite nut butter (peanut, almond, or cashew). Top with granola, chia seeds, and a drizzle of honey for added crunch and sweetness.

  1. Homemade Popsicles

Blend your favorite fruits with a bit of coconut water or juice and pour into popsicle molds. Freeze until solid and enjoy a refreshing, hydrating treat without any added sugars or artificial ingredients.

  1. Trail Mix

Create your own trail mix with a mix of nuts, seeds, dried fruits, and a few dark chocolate chips for a sweet touch. It’s perfect for on-the-go snacking and provides a balanced mix of healthy fats, protein, and carbohydrates.

  1. Caprese Skewers

Skewer cherry tomatoes, fresh basil leaves, and mozzarella balls. Drizzle with balsamic glaze for a classic and elegant summer snack that’s as nutritious as it is delicious.

  1. Chia Seed Pudding

Mix ½ cup chia seeds with 1 ½ cups almond milk (or milk of your choice), a touch of vanilla extract and honey. Let it sit overnight in the refrigerator. In the morning, you’ll have a creamy, nutrient-rich pudding. Top with fresh berries or a dollop of coconut yogurt for extra flavor. 

Tips for Enjoying Summer Snacks

  • Stay Hydrated: Incorporate water-rich foods like cucumbers, watermelon, and strawberries to help stay hydrated.
  • Choose Fresh Ingredients: Take advantage of seasonal produce for the best flavors and nutritional benefits.
  • Keep it Simple: Summer is all about easy and quick preparations, so choose snacks that don’t require much cooking or prep time.

Enjoy these healthy and fun snacks all summer long and relish the vibrant flavors and nourishment they bring to your warm-weather adventures.

Much love,
Health Coach Carol

“The road to enlightenment is long and difficult, and you should try not to forget snacks and magazines.” —Anne Lamott

The Surprising Link Between Texting and Better Eating

May 30, 2024
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Food, Friendship, Health, Personal Development

Ever notice how you just feel a little lighter after a laugh with friends, or a heartfelt conversation with a loved one?

These kinds of positive social interactions can directly boost your mental and emotional wellbeing.

But here’s a less obvious connection:

 Strong social connections might help us eat better, too.

That’s because loneliness is often a driver of emotional eating.

Having adequate social support lowers stress and maybe the incidence of angry-chip-eating or crying-into-a-bowl-of-ice-cream. 

But here’s the rub.

Even when people know that connection with others is good for their health, they might still be reluctant to actually pick up the phone.

Why is it so hard to reach out?

A University of Chicago study pointed to an interesting answer:

We undervalue how much people care about staying connected with us. 😔

When we consider reaching out to someone, we’re likely to have thoughts like, “She’s probably busy with her own life. I don’t want to bother her.”

Or, “I only have time for a five minute conversation and that’s not really enough time to catch up.”

Sound familiar?

But here’s the tragic irony: Most people are craving connection. They feel delighted and heartened when someone calls or texts to check up on them or chooses to confide in them.

And yet, many of us feel like no one cares to hear from us.

Meanwhile, we turn to the cookies instead of a trusted friend.

Why bring up this interesting little study?

Challenges with food and fitness aren’t always about food and fitness.

What looks like a food issue (overeating) might actually be a social issue (if overeating is triggered by loneliness and isolation). And that social issue might not be caused by a lack of connections per se, but by inaccurate assumptions.

If you struggle with emotional eating, dig a little. What else in your life gives you comfort and support—aside from food? 

If your social life feels a bit lacking, take the initiative to nurture and expand your relationships. You could even make a list of little social tasks to choose from whenever you get the urge to eat. Like:

📱 Text a friend

👯‍♀️ Schedule a walking date with a buddy

🧑🏽‍💻 Hope on FaceTime for a chat

💌 Go old school and write a loved one a note

It may keep you from hitting up the M&M jar and making them disappear.

Much love,
Health Coach Carol

“Why can’t I be comforted by kale? Why does it have to be chocolate?”—The Do It Program

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